WARM UP

5 Minutes Sled Push Relay

• push 1L
• pull 1L

-then-

2 Rounds:

• 12.12. SL bridges
• 10.10. SL squats
• 10.10. long lever hand tap planks

-then-

1:00/1:00 SMR lats
1:00/1:00 SMR glutes
1:00/1:00 t-spine floor trace
1:00/1:00 lat stretch

PART I.

20 Minute AMRAP

• 7 double db clean + jerk
• 9 db front squats
• 11 pull-ups
• 13 jack knives
• 15 med ball slams

PART II.

15-20 Minute Pacer

• P1 – wall sit
• P2 – row as far as possible
• P3 – (PACER) – x 2 – 1L sled push – 1L trx sled row + 10 HR pushups